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  • Your Life Changing 2023 is Ready!

    Your Life Changing 2023 is Ready!

    Your life changing 2023 is ready. It actually starts now, with you reading this : ) After you thoroughly enjoy this article, you feel inspired, so you reach out. You’re smart so you contact me this month, before our prices go up. Our first stop is a quick phone call. I’ll ask you about your goals, what you’ve struggled with in the past, and I’ll see if I can help. I don’t move forward with prospective clients until I know I can change their life. (Fill out the form at the top or bottom of this screen and I will be in touch to schedule a quick call.) Then, we’ll meet in person. No, I won’t be throwing you into ....

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  • The Simple Hack to Stress Less, Get More Done, and Stay on Track

    The Simple Hack to Stress Less, Get More Done, and Stay on Track

    Tell me if any of this resonates: Are you way too busy? Are there just not enough hours in the day? Are you always taking care of so many other people and priorities that there is just nothing left for yourself? Do you stay up at night stressing about your to do list, and then spend half the day trying to coffee yourself up enough to function? Do you feel like you’re always running around like a chicken with it’s head cut off? No matter how hard you try, is getting it all done a constant struggle? You’re not alone. One of the lasting effects of the pandemic has been that a lot of normal boundaries around work got completely eroded. Work ....

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  • HIIT and Cortisol: Are your Workouts Backfiring?

    HIIT and Cortisol: Are your Workouts Backfiring?

    Oh boy have I stepped in it with this topic. First, I will be killing a couple sacred cows of the last ten years of fitness. I will also be *very carefully* talking about some hormone stuff. When helping people get strong, lose weight, and have more energy, hormones definitely play a role. They are worth discussing. That said, I am a personal trainer, so I plan on keeping it as close to my scope of practice as I can. 10-15 years ago, High Intensity Interval Training hit the scene with a big splash . Besides the physiological benefits, the intervals are honestly a lot more fun than going steady state on a cardio machine or long run. The circuit style HIIT workouts that came on ....

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  • 7 Mistakes to Avoid when Lifting Weights

    7 Mistakes to Avoid when Lifting Weights

    No one is born knowing how to workout. Everyone has to start somewhere. When I was in high school and early college, before I got my first personal training certification, I had very little idea what I was doing. Luckily, I was young so my body could weather most of my youthful ignorance. But what happens when we aren’t in our teens? If you are over the age of 40, you know how vital strength training is for your daily energy and long term health. You know it’s important but you don’t want to get hurt. One of my favorite parts of training my 40+ clients is helping them to get superior results simply by avoiding common pitfalls. In so many words, my job is to ....

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  • How to STOP The Weight Gain Cycle

    How to STOP The Weight Gain Cycle

    One of my personal training clients told me during our monthly check in that he’s already a little concerned about the holidays derailing his weight loss goals. He was coming at it from more of a place of proactivity than from a place of stress or anxiety. I don’t feel like anyone should have anxiety about weight gain during the holidays. That said, it is when it tends to happen. There is nothing wrong with recognizing that and making an intelligent plan. According to the CDC, the average American gained 15lbs over the last 20 years. This study ended in 2014 and I think we know that the trendline didn’t get better during the pandemic. It turns out, ....

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  • Training for Kilimanjaro

    Training for Kilimanjaro

    Last week, I summited Mount Kilimanjaro with some Marine Corps buddies. The journey to Africa's tallest peak took 7 days and brought us up to 19,341 feet of elevation. Previously, the highest I had been was around 15k feet so this was a big step up. To add to the challenge, being the dumb Marines we are, we finished the trip 2 days early. We finished our summit push in 6 hours, well ahead of the usual 8-10 hours the guide said it takes. That is the end of anything I can brag about. Speed was not our friend. This hike was beyond tough. It was the hardest thing I’ve ever done. There is a noticeable soul-leaving-the-body feeling that comes with the exertion and hypoxia. I ....

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  • My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    My Uncensored Opinion About Keto, Paleo, Vegan, Intermittent Fasting, and Other Diets

    I have been personal training for almost 10 years now. For the last 6+ of my life, I’ve served clients in Portsmouth, NH, Kittery, ME, and the broader Seacoast area. Fan though I am of fitness, I am the first to tell you that nutrition is responsible for 70% of the results . Whether it’s weight loss, fat loss, muscle gain, functional strength, or overall health, workouts alone won’t get you there. My background isn’t in nutrition, but I’ve read a lot, learned a lot, and seen a lot. I have observed a few hundred successful and unsuccessful attempts at nutritional change by my clients over the years. Below are my uncensored opinions on a few ....

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  • Weight Loss is a TEAM Sport!

    Weight Loss is a TEAM Sport!

    If you are looking to lose weight and keep it off, it is an all hands on deck effort. Sustained weight loss can be so difficult because it isn’t usually one thing that made the weight pile on. Lifestyle factors play the biggest role in causing, and curing metabolic syndrome. I’d love to say getting to the gym is all you need to do, but it isn’t. Getting into a rhythm with workouts is likely the best first step you can take. To speed up results, you’ll have to address nutrition, sleep, stress management, etc. This sounds overwhelming. How do you change your “lifestyle”? Really it’s a team sport. T he most successful clients I ....

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  • Top 5 Ways to Undermine your Workout

    Top 5 Ways to Undermine your Workout

    Have you ever felt like you are killing it in the gym but you don’t have much to show for it? As an experienced personal trainer, I’d love to tell you it’s because your workout isn’t good enough and you should only do my perfect amazing workouts. While all exercise programs are not created equal, the more likely answer is that it is something outside the gym that is lacking . With that, I give you my Top 5 most common ways people undermine their workouts: 5. Poor morning/evening routines. Most people spend most days struggling to keep their head above water. More often than not, we get stuck in a routine where our days do not feel like our own. ....

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  • Pumpkin Spice PROTEIN!

    Pumpkin Spice PROTEIN!

    Confession: I love pumpkin spice ANYTHING! It’s delicious and I don’t care who knows. This Fall, I needed a different strategy. After a summer of indulgence, including a trip to Italy, I need to focus on losing a few pounds. I have a high altitude trip coming up. To set myself up for success I am planning on dropping the Italy weight and maybe a little more on top of that. To accelerate my results in a healthy way, I started the regime of our Fall PROGRAM a couple weeks early: no booze, no added sugar, 3 days per week strength training, and a 60 minute ruck the other days of the week . I’ll be fairly strict about this for the month of September. These ....

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Get Real Results at On Target, the Seacoast's Top Training Facility!

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Jon

Absolutely love this place. I'm incredibly good at three things when it comes to fitness: doubting my abilities, injuring myself, and procrastinating. My wife actually joined after some research and told me just to schedule a time to sit down with Alec and have a conversation. I decided to take a leap and admit completely to where I was physically and mentally when it came to lifting. I'm now almost three months in and could NOT be happier. The small class personal training means that someone is keeping an eye on me at all times. Encouraging me to push myself, keeping an eagle eye on my form, and the trainers are almost as excited as I am about the progress I've been making. I took a leap and pre-paid for a year because I just turned 40 and it's time I do things right and create a long term plan. (You don't have to do it, but it's helpful for motivation if you operate anything like I do.) I gotta tell you: I'm excited to get to the gym. I'm seeing progress. I'm asking myself "what's next". The coaches are unbelievably motivating and one of the key components to why this place just works. Try it. You'll not regret it.

Traci Avery Pardoe

On Target Fitness is like no other. My overall health and fitness has always been important to me, but over the years the responsibilities of work, parenting, and the exhaustion of adulting in general, have gotten in the way. Turning 40 this past year and my RA pain increasing, made me realize it was time to focus on me again and that is when I discovered the amazing, friendly, and dedicated On Target Fitness team of personal trainers. Their clients come first with daily checkins, keeping us on track, accountable, and informed by sharing the latest tips and tricks of the health & fitness world. They take the time to personalize each workout and make adjustments along the way to meet each clients needs and goals. When I first signed up I had so many people say, you don’t need to go to a personal trainer, you can just go on the internet and find workouts for free. Guess what, I had already been there, done that unsuccessfully. I need the accountability, the one on one interaction with someone watching what I am doing to ensure I was doing the weight training correctly and safely. I realized quickly that I thrive in the positive support and encouragement that the trainers continuously offer me when things get hard, to do one more rep and not just stop, or to try to lift the next size weight as it gets easier. They never give up on me, so I am working on believing in myself and not giving up on me either. The facility is super clean, and adequately equipped with all the items needed during small group training, so that everyone has their own space and equipment. In addition On Target Fitness also includes nutritional support as well, which is key to an overall healthy balanced life style. For me this is the icing on the cake as they go hand in hand. I can not say enough about my new found training family, I feel stronger mentally and physically after each workout and I look forward to the next.

Lynda Talkington

A friend of mine completely transformed her body and lost a ton of weight. I asked her how she did it, and she told me it was On Target Fitness! I had been looking to tone up and be a little stronger. Previous attempts at dieting and physical exercise never really worked for me. I went and saw Alec at the gym, he listened to me and really understood my goals. Then they put together a personal program to address my exact needs. I have a knee problem, and they found ways for me to get a great workout without putting too much stress on my knees. The coaches work with each person to assure correct form and talk you through any problems. I love the feel of this small neighborhood gym, where you feel comfortable almost immediately. It's nothing like the big name, chain gyms. Here, everyone knows your name, and there is alot of comradery amongst the people who workout there. It's a very encouraging and upbeat environment. And the best part? I'm actually seeing a difference in my body after only a few short months! I can't recommend OTF more highly. Join and you won't be disappointed!

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